Running Plan Schedule

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THE FIRST THREE MILES
BEFORE EVERY RUN: a brisk 5 minute warm-up
AFTER EVERY RUN: 5 minutes of stretching
monday
wednesday
friday
20 minutes
20 minutes
20 minutes
walk/jog alternating
walk/jog alternating
walk/jog alternating
every minute
every minute
every minute
25 minutes
30 minutes
25 minutes
walk/jog alternating
walk/jog alternating
walk/jog alternating
every minute
every 90 seconds
every minute
30 minutes
30 minutes
30 minutes
walk/jog alternating
walk/jog alternating
walk/jog alternating
every two minutes
every three minutes
every two minutes
2
miles
2
miles
2
miles
jog
mile, walk
mile
jog
mile, walk
mile
jog
mile, walk
mile
repeat x3
repeat x3
repeat x3
2
miles
2
miles
2
miles
jog
mile, walk
mile
jog
mile, walk
mile
jog
mile, walk
mile
repeat x4
repeat x4
repeat x4
3 miles
3 miles
3 miles
jog
mile, walk
mile
jog
mile, walk
mile
jog
mile, walk
mile
repeat x3
repeat x3
repeat x3
3
miles
3 miles
3
miles
jog 1 mile, walk
mile
jog 2 miles, walk
mile,
jog 1 mile, walk
mile
repeat x3
then jog
miles
repeat x3
2
miles
3
miles
3 miles
jog 1
miles, walk
mile
jog 1
miles, walk
mile
jog 3 miles straight
repeat x2
repeat x2
without stopping
Instructions: cross off each workout as you complete it to stay motivated.

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